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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 30, 2019, 09:54:41 PM »
Week 6

June 29, 2019 (Saturday)

1) Bench (paused)
Warm up: Bar x 20, 135x10, 185x5, 225x5, 245x5
Work: 275 x 6 x 3


2) Incline Bench
240x8x3


3) T Bar Row
215x8x2, 215x6x1

4) Flat fly
50x10x3

5) Rope Pushdown
135x12x3

6) Close Grip Pulldown
200x12x3
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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 23, 2019, 11:50:27 AM »
Week 5

June 23, 2019 Sunday

1) Bench (pause)
Warm Up:  Barx20, 135x10, 185x5, 225x5, 245x3
Work: 270x6x3


2) incline Bench
235x8x3



3) T Bar Row
210x8x3

4) flat fly
45x10x3

5) Rope Pushdown
130x12x3

6) Face Pull
90x12x3

June 26, 2019 (Weds)

1) Press
Warm-Up:  Barx20, 95x10, 135x6, 155x3
Work:  195 x 6 x 3


2) Front raise/Lat raise/Bent Raise (superset)
25 x 10 x 3

3) Seal Row
100 x 8 x 3

4) DB Tricep Ext (lying)
45 x 10 x 3

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Fitness / Re: Journal - Vaughn's Notes
« Last post by vripley on June 17, 2019, 11:16:39 AM »
My last week of hypertrophy, and I upped the weight some to prepare my body for the transition to 5/3/1. Here are my PRs at this stage (along with my goals to reach by January 1, 2020):

Military Press: 145# (1/1/20 goal: 160#)
Deadlift: 305# (1/1/20 goal: 345#)
Bench Press: 225# (1/1/20 goal: 250#)
Squat: 210# (1/1/20 goal: 285#)

*note: my Squat and Deadlift are low because of an injury, and I hope they will improve quickly to get me back to where I was pre-injury.

Starting on July 8th, here is what my first week of 5/3/1 will look like:

Day 1 Military Press (3 sets of 5 reps each) at these weights: 85, 100, 110
Day 2 Deadlift (3 sets of 5 reps each) at these weights: 185, 215, 240
Day 3 Bench Press (3 sets of 5 reps each) at these weights: 135, 155, 175
Day 4 Squat (3 sets of 5 reps each) at these weights: 125, 145, 160
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Fitness / Pull-Ups (everything you need to know to improve)
« Last post by vripley on June 17, 2019, 11:05:45 AM »
My buddy, Jerry, sent this post that covers improving your pull-ups:
https://marylandpowerlifting.com/2015/01/21/the-sspt-pull-up-program/

It's great! I also really like this video, because it talks about a very important (and often overlooked) step, which is activate your back prior to starting the pull-up routine. Not to mention, his back is highly developed and a great visual can be observed of how to properly perform the pull-up.


What Pull-Up routine do you do, and what tips/advice do you have to share?
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Fitness / Re: Wendler 5-3-1 Info and Questions
« Last post by vripley on June 17, 2019, 11:00:56 AM »
I follow the Boring But Big version of the routine for my assistance work. But, I vary it a little from the book. Wendler normally calls for 5 sets of 10 reps for the assistance work after your standard 5/3/1 routine. However, I have found that for Deadlifts this is an awful lot of reps and my back doesn't really like it... So, I only do 5 x 5 and I increase the weight slightly (from 50% of 1RTM to 55%). Also, for my Pull-Ups (done on Press Day), I also prefer to do added weight with a weight vest and/or loading pin on weighted belt and do 5 x 5 (instead of 5 x 10). This is because upper back doesn't get a day dedicated to it, and I want to work strength...

What do you think of these adaptations, and what do you do differently?

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Fitness / Wendler 5-3-1 Info and Questions
« Last post by vripley on June 17, 2019, 10:55:15 AM »
Let's discuss the Wendler 5 / 3 / 1 training method in here...

Find out more info here:

www.t-nation.com/workouts/531-how-to-build-pure-strength

Get the books here:
www.amazon.com/Simplest-Effective-Training-System-Strength/dp/B00686OYGQ
www.amazon.com/Beyond-Training-Extraordinary-Results-Paperback/dp/B00OHXSH4C

This is a really good video that breaks the whole program down and explains it in good detail:


Does anyone else use this routine?
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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 16, 2019, 09:04:06 PM »
Week 4 - Deload

June 15, 2019 (Saturday)

1) Bench (paused)
Warm Up:  Barx20, 135x10, 185x5
Work:  200 x 6 x 3


2) Incline
175 x 6 x 3

3) T Bar Row (paused)
155 x 6 x 3

4) Flat Flies
30 x 12 x 3

5) Tricep Rope Pushdown
95 x 12 x 3

June 16, 2019 (Sunday)

1) Press
Warm Up:  Bar x 20, 95x10
Work:  145 x 6 x 3


2) Front Raise/Lat Raise/Bent Raise (superset)
15 x 12 x 3

3) Pull Ups
22 total multiple sets of 4-5

4) Seal Rows (DB)
65 x 8 x 3

5) Standing DB Curl
35 x 8 x 3

June 19, 2019 (Weds)

1) Speed Bench
Warm Up:  Bar x 20, 135 x 10, 185 x 3
Work:  190 x 3 x 3

2) Incline Fly
35 x 12 x 3

3) Dips
BW x 6 x 4


4) Band Pushdowns
100, 50, 50

5) Band assisted Chin Ups
2 sets of 10
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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 09, 2019, 09:41:28 PM »
Road to 400 - Week 3
(weight x reps x sets or weight x reps for set 1, reps for set 2, . . .)

June 8 (Saturday)

1) Bench (paused)
Warm Up:  Bar x 20, 135x10, 185x5, 225x5, 245x3
Work: 265x8x3

2) Incline Bench
230x8x3

3) T-Bar Row
205x8x3

4) Fly - Flat Bench
40x12x3

5) Rope Pushdown
125x12x3




June 9 (Sunday)

1) Press
Warm-Up:  Barx20, 95x10, 135x5, 155x5
Work:  190x5x2, 190x9

2) Pull Ups
22 total, in sets of 3 and 4

3) Front raise/lat raise/bent raise superset
20x12x3

4) Seal Row
90x8x3 (tried to squeeze and hold at top)

5)  Standing bicep curl (DB)
50x8x3



June 12 Weds

1) Bench (speed)
Warm Up:  Bar x 20, 135x10, 185x8, 225x5
Work:  255x3x3

2) Incline Fly
55x12x3

3) Dips
BW+20 x 8 x 4




4) Floor Tri Extensions
40x12x3

5) Band Assisted Chin Ups
3 sets of 12
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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 07, 2019, 02:15:04 PM »
All that said, the weights at the different rep ranges are likely based on %of 1RM, with adjustment based on how things look.  So once you 1RM goes up everything resets for the subsequent cycle.  Same deal with almost all of the programs that actually work. They mostly differ in how progressive overload is worked into the program.
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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 07, 2019, 01:35:16 PM »
Well, good question. Based on what I know about Jamesí programs, itís more of a linear progression.  Volume (I.e., repsxsets) will decrease and intensity (I.e., weight on the bar) will increase as the cycle progresses to peak for a max effort attempt (hopefully a meet).  So, sets of 8 will likely become sets of 6, then triples, doubles, singles, etc. As benches get heavier, assistance work will drop off.  Then cycle will start over again. Assistance work mainly focused on building size and strength in upper back and arms. 

Multiple cycles over the year will be required to hit 400+.

Right now just getting used to having someone else do my programming and looking at my lifts every week.  There are a few local meets that I can enter in fall/winter.
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